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Table Showing Menu Choices

Name of Meal or Snack	Breakfast	Lunch	Dinner	Snack	Snack
Name of Restaurant or Home	McDonalds	Burger King	KFC	Home	Home
List of Food Items Selected	English Muffin 1 Low Fat Milk Fruit and Yogurt Parfait	Original Whooper Sandwich Fire Grilled Chicken Garden Salad Orange Juice Small	Zinger Sandwich Without Sauce	Apple	Banana
Total Calories % fat, and % carbohydrate for that meal or snack	520 Calories 10 % Fat 16 % Carbohydrates	1160 Calories 16% Fat 18 % Carbohydrates	560 Calories 9% Fat 11% Carbohydrates	53 calories, 0% Fat, 3% Carbohydrates	200 calories, 1% Fat, 13% Carbohydrates
Food Groups Provided by that Meal or Snack	2 cups Milk 2 cups Fruit	6 ½ oz Meat and Beans 8 oz Grains 2 cups Vegetables	6 ½ oz Meat and Beans 8 oz Grains 2 cups Vegetables	2 cups Fruit	2 cups Fruit

Guidelines for Choosing Meals While Travelling

In order to ensure a complete eating experience, it is essential for the individual to mix up choices within each food groups and keep certain guidelines in mind while travelling. These guidelines must extend to ensuring that the individual has a sense of what he/she is eating. This can be accomplished by inquiring about the nutritional value of the menu choices at chosen fast food locations. It can also be done before or even during the trip by way of official websites created by fast food companies. These websites can give detailed charts giving the nutritional value of their entire menu based on the average daily caloric requirements of a young adult male.

When ordering the food at these restaurants there must be a focus on fruits and vegetables. Fruits salads are very common in several restaurants now along with calcium rich foods such as low fat milk or yogurt. There must also be a focus on whole grains such as wheat, rice and oats. Lean meats and poultry are also preferable with variable protein choices such as fish, beans, peas, nuts and seeds. It is also essential for every individual to ensure that the food they are taking is low in saturated fats and Trans fats, as well as having little salt or sugars. The amount of cholesterol contained in these foods must also be taken into account.

It should be noted that value meals at several fast food restaurants may be avoided as they are high in fat content and caloric intake as well as having very little value in terms of health.

Key Words which are looked for in a Fast Food Menu Include:

Steamed
Garden fresh
Broiled
Baked
Roasted
Poached
Lightly sautéed or stir-fried
Margarine
Fat Free Milk
Salad Dressing
Low Fat, Non Fat Milk

References

Burke, E. R. (1996). Training Nutrition: The Diet and Nutrition Guide for Peak Performance. Traverse City: Cooper Publishing Group.

Clark, N. (2008). Nancy Clarks SPORTS NUTRITION Guidebook: The #1 nutrition resource for active people. Pudsey: Human Kinetics Europe Ltd.

U.S. Department of Health and Human Services. (2006). Dietary Guidelines for Americans.

Wake Forest University School of Medicine and North Carolina Baptist Hospitals. (2005). Nutrition Center. Web.

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